RU2841671C2 - Method of doing physical exercises - Google Patents

Abstract

FIELD: medicine.

SUBSTANCE: invention refers to medicine, namely to a therapeutic and health-improving complex of exercises, which can be used to provide a therapeutic and preventive effect, to get rid of heart diseases (IHD, hypertension, hypotension), intestines, joints (coxarthrosis, arthrosis). Two consecutive sets of exercises are performed: warm-up and relaxation. First set of exercises represents moderate load exercises for all muscle groups. Second set of exercises represents exercises aimed at calming and relieving muscle tension.

EFFECT: method provides recovery and strengthening of human physiological and mental health in conditions of modern life, associated with improper diet, sedentary life, overstrain, stress, unilateral activity.

3 cl

Description

Field of technology

The invention relates to medicine, namely to a therapeutic and health-improving complex of exercises that can be used to provide a therapeutic and preventive effect, to get rid of diseases of the heart (coronary heart disease, hypertension, hypotension), intestines, joints (coxarthrosis, arthrosis), including hip. The complex can be used in medical institutions, in sanatoriums and resorts, as well as at home to improve the health of the human body, prevent the development of diseases.

State of the art

The method according to the present invention is intended for both sick people and patients at the stage of recovery and rehabilitation (after operations, injuries), after a long stay on bed rest. In addition, the present method is intended for healthy people with a sedentary lifestyle, prone to obesity.

Recently, healthy lifestyle issues have gained significant popularity among residents of the entire world, including Russia. Physical exercise is a universal component for maintaining several factors at once, such as: maintaining the body and cardiovascular system in good shape, weight control, strengthening the muscular system.

Recently, a fairly large number of methods for preventing diseases and improving the health of the human body have been developed, based on non-drug action.

A method for preventing and treating hypertension, overfatigue, relieving the effects of stress, and teaching a patient the skills of psychophysical self-regulation is known. This method involves performing the following sets of exercises: a set of exercises aimed at synchronizing the movements of the lower and upper parts of the body, where the upper part of the body includes the neck area, cervicothoracic junction, upper limbs, back, chest, abdomen, and the lower part includes the pelvic area, lumbosacral junction, lower limbs, and where this set includes performing 2-8 exercises in the form of squats with simultaneous rotation of the arm at the shoulder joint in the frontal plane so that the extension of the legs occurs during the arm lift, and the bending of the legs - during the arm lowering, rolling from heels to toes with simultaneous swings or rotations of the arms in the frontal, sagittal and / or horizontal planes, where each exercise is performed for at least 1 minute; performing a set of 2-5 breathing exercises aimed at establishing diaphragmatic and/or full breathing in the patient, where each exercise is performed for 3 to 5 minutes; a set of 3-8 exercises to develop coordination, in a standing and sitting position, including arm rotations, in a lying position - raising and lowering the legs, where each exercise is performed for at least 1 minute; a set of 3-10 ideomotor exercises in the form of three blocks, where the first block includes performing ideomotor movements in the joints of the neck, cervicothoracic junction and upper limbs, the second block - ideomotor movements of the muscles of the back, chest, abdomen, the third block - ideomotor movements in the joints of the pelvic region, lumbosacral junction, lower limbs [RU 2603293, IPC A61H 1/00, A61M 21/00, 01.09.2015].

The disadvantage of the known method is the lack of a detailed procedure. The patient can choose exercises as the first exercise when performing the first complex in the form of squats, which are too traumatic exercises that without proper warm-up will lead to injuries due to the patient's lack of special knowledge about the features of the human body structure, its muscles and joints.

A method for preventing diseases and improving the health of the human body is known and can be used to prevent diseases of the musculoskeletal system, internal organs, increase performance and improve the state of the immune system. The method consists of influencing the patient with sound, light, heat and a bioenergetic field and performing physical exercises with the formation of a motivational component in the process being performed, characterized in that the physical exercises are performed by assigning wave movements to individual links of the musculoskeletal system simultaneously around several axes with an emphasis on the maximum amplitude of movements on a given segment or organ of the patient, while ensuring a certain rhythm of all effects due to musical accompaniment and synchronizing them with breathing parameters [RU 2173973, IPC A61N 1/00, A61M 2/00, A61M 5/00, A61M 21/00, 09.04.1998].

The disadvantage of the known method is the difficulty of practical implementation by the patient himself. The implementation of known methods requires the patient to have special knowledge about the process of exposure to sound, light, heat and bioenergetic field.

The prototype chosen was a method of improving the health of the body using yoga, including a warm-up, a basic set of exercises, relaxation and meditation.

Before the warm-up, the mindset for the practice is carried out in the Sukhasana position, connecting the thumbs and index fingers in a diamond above the head, with repeated chanting of the syllable "om" on the exhale, the warm-up is carried out sitting in the starting positions of Sukhasana and Balasana, as well as in a standing position, making various movements around the axis of the body. The main set of exercises is carried out in the "kapalabhati" breathing mode in the starting positions of Sukhasana, Balasana and Dandasana. At the relaxation stage, lie down, covered with a blanket, on the floor and with calm breathing without muscle tension, massage the eyes, ears, face, neck, stomach. The final meditations are performed by reciting mantras out loud, in the Sukhasana position, joining the thumbs and index fingers in a diamond above the head, breathing deeply and slowly, looking up, and finally repeating the syllable "om" three times as you exhale, observing the sound of the voice and its change to the sound "o", trying to reproduce the initially heard sound "o" with each exhalation, just as was done at the stage of tuning into the practice. [RU 2749697, IPC A61N 1/00, 2020.12.04].

Thus, according to the prototype method, the patient performs several types of exercises, and before the warm-up, the body's biorhythms are adjusted for practice, using asanas and the corresponding breathing rhythms, and meditation using a set of mantras, as the final stage of health practice, serves to correct psychosomatic problems. At the same time, the patient uses diaphragmatic and abdominal breathing "kapalabhati", when he makes a sharp exhalation with the stomach being pulled inward and a calm inhalation, longer than the exhalation.

The disadvantage of the prototype method is the complexity of its practical implementation by the patient himself. It is assumed that a sufficiently in-depth multi-complex approach to exercises includes knowledge of the correct reproduction of the Kapalabhati breathing technique, in addition, the approach includes not only exercises, but final meditations with pronouncing the mantra out loud, and meditative practices, and this can be negatively perceived by many people with already formed foundations, principles and beliefs. The implementation of the known method requires the patient to have mastered the named Eastern practices. In addition, the prototype method includes a significant stay in the Sukhasana pose, i.e. sitting with crossed legs, which may not be suitable for unprepared people due to poor blood supply to the limbs and can lead to displacement of the hips and increases the risk of blood clots, can cause muscle cramps and other

Essence

To improve the health of the body and prevent diseases, physical culture methods are used to treat diseases and injuries, prevent their exacerbations and complications, and restore working capacity.

The technical task is to create a highly effective set of exercises that harmoniously develops strength, flexibility, and endurance of the body and, at the same time, is aimed at combating excess weight.

The technical result of using the proposed invention consists in restoring and strengthening the physiological and mental health of a person in the conditions of modern life associated with poor nutrition, a sedentary lifestyle, overexertion, stress, and one-sided activity. The effectiveness of the method is primarily due to the fact that it is aimed at saturating the body with oxygen and balanced strengthening of the muscles of the entire body.

Detailed description of the technical solution

The method for preventing diseases and improving the health of the human body includes performing two consecutive sets of exercises: warm-up and relaxation.

The first set of exercises is moderate intensity exercises for all muscle groups. Physical activity of moderate intensity can change the activity of macrophages, killer cells, lymphokine-activated killer cells, neutrophils and regulatory cytokines, which leads to an increase in the body's defenses and increased resistance to infectious diseases. The first set of exercises includes 7 consecutive exercises, including:

Exercise 1. Objective: the exercise is aimed at creating a beautiful shape for the buttocks, improving posture, and strengthening the arm muscles.

In the starting position, stand, keep your heels together, turn your feet 45 degrees, knees together, raise your arms to shoulder level and point them to the sides, bend your arms at the elbows, place your arms parallel to the floor, aim your crown straight up, look in front of you, keep your body taut, squeeze your buttocks, do not move your buttocks back and do not arch your back

Execution: perform the exercise for eight counts, while inhaling for two counts, inflating the stomach, and squeezing the buttocks, while exhaling for six counts, squat, pull in the stomach to the end, bend the knees towards the toes, bend and straighten the legs smoothly, do not lift the heels off the floor, and press the whole foot into the floor, lower to the maximum, relax the buttocks during the squat, and the arms remain in the starting position all the time, returning to the starting position, squeeze the buttocks.

In this case, the first exercise from the first set of exercises is performed 10 times.

Exercise 2. Purpose: the exercise is aimed at strengthening the oblique abdominal muscles and reducing waist size.

In the starting position, sit, keep your heels together, turn your feet 45 degrees, raise your arms to shoulder level and point them to the sides, bend your arms at the elbows, place your arms parallel to the floor, point your crown straight up, look in front of you, keep your body taut, squeeze your buttocks, do not arch your back.

Execution: perform the exercise for eight counts, while inhaling for two counts, while exhaling for six counts, raise your left arm up, tilt your body and stretch your left arm as far to the right as possible, move your right arm down diagonally, then return your body to its original position.

In this case, the second exercise from the first set of exercises is performed 10 times to the left and 10 times to the right.

Exercise 3. Objective: the exercise ensures the inclusion of all the muscles of the body and joints, activates the work of the capillaries, which are located in the lower part of the body. A strong therapeutic and prophylactic effect is provided, getting rid of diseases of the heart (coronary heart disease, hypertension, hypotension), intestines, joints (coxarthrosis, arthrosis), including hip.

Starting position: in the starting position, stand with your feet shoulder-width apart, knees and feet pointing forward, arms held along the body, looking in front of you.

Execution: perform the exercise for eight counts, while inhaling for two counts while in the starting position, exhaling for six counts and squatting until you stop, keeping your feet on the floor, raising your arms straight in front of you at a 90-degree angle.

In one of the implementation options, when performing the third exercise from the first set of exercises, stand next to the support, place your feet as close to the support as possible, hold onto the support, lean your body on outstretched arms and squat down to the stop, keep your feet on the floor, keep your arms outstretched.

In this case, the third exercise from the first set of exercises is performed 10 times.

Exercise 4. Purpose: the exercise is aimed at strengthening the entire upper body, involves several muscle groups at the same time, and promotes the appearance of beautifully defined muscles of the chest, shoulders and arms.

Initial position: stand in a push-up position from your knees, keep your legs together, lower your pelvis down, keep your back straight, look at the floor, keep your arms straight, positioned wider than your shoulders, so that when your arms are bent at 90 degrees, your forearms are positioned strictly vertically.

Execution: perform the exercise for eight counts, while inhaling for two counts, inflating the stomach, exhaling for six counts, doing push-ups and pulling in the stomach, keeping the body and head straight, when lowering the body, point the elbows to the side, then push the body out, but do not stop at the top point, but raise one arm and turn the body 90 degrees, while holding the body in this position for 1-3 seconds, and then smoothly lower the body to the starting position and inhale.

In this case, the fourth exercise from the first set of exercises is performed 10 times on one arm and 10 times on the other arm.

Exercise 5. Purpose: a unique exercise that simultaneously engages the back and abdominal muscles, thereby strengthening them, as well as the buttocks and hamstrings, and increases muscle endurance.

In the starting position, lie on your stomach with your arms and legs extended, keep your body taut, and look down.

Execution: perform for eight counts, while inhaling for two counts in the starting position, while exhaling for six counts, lift your arms and legs off the floor, bending at the waist, then return the body to the starting position.

In this case, the fifth exercise from the first set of exercises is performed 10 times.

Exercise 6. Purpose: the exercise trains the muscles of the legs, abdomen and develops flexibility.

In the starting position, lie on your back, relax your body, straighten your legs on the floor, stretch your toes, place your hands under your buttocks, palms down, to support your lower back, without bending your lower back.

Execution: perform for eight counts, while inhaling for two counts in the starting position, exhaling for six counts, lifting the straight leg up 90 degrees, then lowering the leg to the starting position, the second leg is pressed to the floor, the stomach is pulled in, both legs are straight at the knees, the toes are pulled.

In one of the implementation options, when performing the sixth exercise from the first set of exercises, inhale for two counts in the starting position, exhale for six counts, raise both straight legs up, approximately 90 degrees, then lower the legs to the starting position.

In this case, the sixth exercise from the first set of exercises is performed 10 times.

Exercise 7. Purpose: This exercise is recommended to strengthen the muscles of the pelvis, abdominal area, back and lower extremities. It eliminates congestion in the small pelvis, osteochondrosis in all parts of the spine, normalizes the work of the gastrointestinal tract, eliminates pathology of the genitals, enuresis, prolapse of the rectum, swelling of the legs, improves potency.

In the starting position, sit on the floor, stretch your legs out in front of you, keep your back straight and your shoulder blades together, place your arms along your body, and bend your elbows at a 90-degree angle.

The exercise is performed to a count of eight, while inhaling for two counts, while exhaling for six counts, one leg is pushed forward as far as possible, while lifting the buttock above the floor, and a step is taken forward, similar actions are performed with the second leg and the buttocks are moved rhythmically.

In this case, the seventh exercise from the first set of exercises is performed 10 times.

The second set of exercises is exercises aimed at calming and relieving muscle tension. Neuromuscular relaxation is a psychotherapeutic technique that is based on alternating tension and relaxation of various muscle groups of a person to achieve a state of relaxation. The higher the ability to relax muscles, the higher their ability to recover. The second set of exercises includes 4 consecutive exercises, containing:

Exercise 1. Purpose: the exercise speeds up brain function, strengthens the pelvic floor muscles, increases libido, improves digestion.

In the starting position, stand on all fours, keep your arms and legs at a 90 degree angle to the floor, lift your knees 10 cm off the floor, and squeeze the ball or pillow with your knees.

Execution: perform for eight counts, while inhaling for two counts and exhaling for six counts, pulling in the stomach and squeezing the ball or pillow with the knees.

In one of the implementation options, when performing the first exercise from the second set of exercises, inhale for two counts in the starting position, while exhaling for set six, make a full circle with the pelvis to the right and left sides, squeeze the ball or pillow as hard as possible.

In this case, the first exercise from the second set of exercises is performed 10 times.

Exercise 2

Purpose: the exercise stretches the entire frontal part of the body by straightening and actively working the muscles of the back of the body, strengthens the small muscles of the wrist and relieves back pain, removes tension in the body.

In the initial position, lie on your stomach, stretch your legs, touching the floor with the back of your feet, pull your arms bent at the elbows to your body, placing your palms under your shoulders, tense your lower back muscles to lift your body off the floor, while pushing off the floor with your hands, lifting your body off the floor, while pressing your feet, shins and thighs to the floor, lift your body up while inhaling.

Execution: perform the exercise for eight counts, while freezing in the indicated pose and breathing, inhaling for two counts and exhaling for six counts.

In this case, the second exercise from the second set of exercises is performed 10 times.

Exercise 3. Objective: the exercise eliminates pain in the neck and back, lumbar region. Eliminates increased gas formation and bloating, stomach upset, constipation, hemorrhoids. Due to the opening of the chest, the lungs increase in volume. Develops flexibility.

In the starting position, lie on your stomach, bend your legs at the knees and clasp your ankles with your hands from the inside or outside, stretch your arms and legs as much as possible, while keeping your legs together, pull your shoulder blades toward the center, balancing on your stomach.

Execution: freeze in the pose and breathe, inhaling for two counts and exhaling for six counts.

In this case, the second exercise from the second set of exercises is performed 10 times.

Exercise 4. Purpose: the exercise improves overall well-being, strengthens posture, elasticity and muscle tone.

In the starting position, lie on your back, place the ball or roller under your shoulder blades, relax your body, and stretch your arms above your head.

Execution: inhale for two counts, stretching your arms above your head, while exhaling for six counts, slowly spread your arms parallel to the floor to the sides along the body and back.

In this case, the fourth exercise from the second set of exercises is performed 10 times.

Claims (15)

1. A method of performing physical exercises, characterized by the performance of two consecutive sets of exercises, containing the first set of warm-up exercises, which includes 7 consecutive exercises, while in the first exercise, in the starting position, stand, keep your heels together, turn your feet 45 degrees, knees together, raise your arms to shoulder level and point them to the sides, bending your elbows, place your arms parallel to the floor, point the crown of your head strictly upward, looking in front of you, keep your body taut, squeeze your buttocks, do not move your buttocks back and do not arch your back, when performing the first exercise from the first set of exercises, inhale for two counts, inflate your stomach and squeeze your buttocks, while exhaling for six counts, squat, pull in your stomach all the way, bend your knees toward your toes and bend and straighten your legs, do not lift your heels off the floor, and press your entire foot into the floor, lower yourself to the maximum, relax your buttocks during the squat, and remain in the starting position the entire time, returning to the starting position, squeeze your buttocks, while performing the first exercise from the first set of exercises 10 times; in the second exercise, in the starting position, sit, keep your heels together, turn your feet 45 degrees, raise your arms to shoulder level and point them to the sides, bending your arms at the elbows, place your arms parallel to the floor, with the crown of your head pointing upwards, looking in front of you, keep your body taut, squeeze your buttocks, do not arch your back, when performing the second exercise from the first set of exercises, inhale for two counts, exhale for six counts, raise your left arm up, tilt your body and extend your left arm as far as possible to the right, move your right arm down diagonally, then return your body to the starting position, while the second exercise from the first set of exercises is performed 10 times to the left and 10 times to the right; in the third exercise, stand in the starting position, keep your feet shoulder-width apart, knees and feet forward, keep your arms along your body, looking in front of you, while performing the third exercise from the first set of exercises, inhale for two counts while in the starting position, exhale for six counts and squat down to the stop, do not lift your feet off the floor, raise your arms straight in front of you at an angle of 90 degrees, while the third exercise from the first set of exercises is performed 10 times; in the fourth exercise, in the starting position, get into a push-up position from your knees, keep your legs together, lower your pelvis down, keep your back straight, look at the floor, keep your arms straight, positioned wider than your shoulders so that when your arms are bent at 90 degrees, your forearms are positioned strictly vertically, when performing the fourth exercise from the first set of exercises, inhale for two counts, inflate your stomach, exhale for six counts, do push-ups and pull in your stomach, keeping your body and head straight, when you lower your body, point your elbows to the side, then push your body out, but do not stop at the top point, but raise one arm and turn your body 90 degrees, while holding your body in this position for 1-3 seconds, and then lower your body to the starting position and inhale, while performing the fourth exercise from the first set of exercises 10 times on one arm and 10 times on the other arm; in the fifth exercise, in the starting position, lie on your stomach, stretch your arms and legs, keep your body taut, look down, when performing the fifth exercise from the first set of exercises, inhale for two counts in the starting position, when exhaling for six counts, lift your arms and legs off the floor, bending at the waist, then return the body to the starting position, perform the exercise 10 times; in the sixth exercise, in the initial position, lie on your back, relax your body, straighten your legs on the floor, stretch your toes, place your hands under your buttocks with your palms down to support your lower back, without arching your lower back, when performing the sixth exercise from the first set of exercises, inhale for two counts in the initial position, exhale for six counts, lift your straight leg up 90 degrees, then lower your leg to the initial position, press the other leg to the floor, pull in your stomach, keep both legs straight at the knees, stretch your toes, perform the exercise 10 times; in the seventh exercise, in the starting position, sit on the floor, stretch your legs out in front of you, keep your back straight and your shoulder blades together, place your arms along your body, bend your elbows at a 90-degree angle, while performing the seventh exercise from the first set of exercises, inhale for two counts, while exhaling for six counts, move one leg forward as far as possible, lifting your buttock off the floor, and take a step forward, perform similar actions with the other leg and move your buttocks rhythmically, perform the exercise 10 times; the second set of exercises is exercises aimed at relieving muscle tension, including 4 consecutive exercises, where: in the first exercise, in the starting position, stand on all fours, hold your arms and legs at an angle of 90 degrees to the floor, lift your knees off the floor by 10 cm, squeeze the ball or pillow with your knees, when performing the first exercise from the second set, inhale for two counts and exhale for six counts, pull in your stomach and squeeze the ball or pillow with your knees, perform the exercise 10 times; in the second exercise, in the initial position, lie on your stomach, stretch your legs, touching the floor with the back of your feet, pull your arms bent at the elbows to your body, placing your palms under your shoulders, tense your lower back muscles, while pushing off the floor with your hands and lifting your body off the floor, while pressing your feet, shins and thighs to the floor, lift your body up while inhaling, then hold the specified pose and breathe, while inhaling for two counts and exhaling for six counts, perform the exercise 10 times; in the third exercise, in the initial position, lie on your stomach, bend your legs at the knees and clasp your ankles with your hands from the inside or outside, stretch your arms and legs as much as possible, while keeping your legs together, pull your shoulder blades toward the center, balancing on your stomach, then hold the indicated pose and breathe, while inhaling for two counts and exhaling for six counts, perform the exercise 10 times; in the fourth exercise, in the initial position, lie on your back, place the ball or roller under your shoulder blades, relax your body, stretch your arms above your head, when performing the fourth exercise from the second set of exercises, inhale for two counts, stretching your arms above your head, while exhaling for six counts, slowly spread your arms parallel to the floor to the sides along the body and back, perform the exercise 10 times. 2. The method according to paragraph 1, characterized in that when performing the third exercise from the first set of exercises, stand next to the support, place your feet as close to the support as possible, hold onto the support, lean your body on outstretched arms and squat down to the stop, keep your feet on the floor, keep your arms outstretched. 3. The method according to paragraph 1, characterized in that when performing the first exercise from the second set of exercises, inhale for two counts in the initial position, while exhaling for six counts, make a full circle with the pelvis to the right and left sides, squeeze the ball or pillow as hard as possible.